#GutcheckThursday – Workout of the Week – December 21, 2023

#GutcheckThursday - Workout of the Week - December 21, 2023

It’s that time of the year again! This chaotic, equipment-heavy workout disrupts gyms across the world at Christmas time. Prepare for a long, confusing, grindy workout in the 30-minute time domain. Remember that the rep scheme follows the song, “The 12 Days of Christmas”. For example, in round one, you would perform 1 strict pull-up. In round two, you would perform 2 box jumps and then 1 strict pull-up. In round three, you would perform 3 shoulder-to-overhead, 2 box jumps, and 1 strict pull-up. Follow this fashion until you’ve begun round 12 with the 12th “day” and worked back down to day 1.

Intended Stimulus

With 12 different movements, no muscle is safe. However, the volume of each particular movement is low. The key to this workout is to have an option for each “day” that you can perform unbroken, easily moving from station to station with only your transition as rest.

Movement Standards

Far too many to list. Make sure your squats are to depth, overhead movements locked out, hips/knees extended, etc.

Adaptations / Modifications / Scales

Reduce the load, height, etc. before modifying the range of motion. Modify the range of motion as a last resort. Ensure you scale appropriately to meet the intended stimulus of being able to perform each movement unbroken when you come back to it.

From all of us here at ICE, Merry Christmas!